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Jump rope
“From kids in the playground to serious boxers, jumping rope is an excellent cardio workout that helps improve endurance and coordination,” Cara says. “To really push yourself, try alternating jumping rope 2 minutes on and 30 seconds off 3 times in a row.  You’ll get your heart racing and the sweat flowing.  I can’t think of a better warm-up.”
 
Hopscotch meets in and outs
“OK, hopscotch is cute and all but if you want to get serious, try using the hopscotch grid to do a series of ‘in and out foot patterns,’ running up and down the length of your hopscotch outline,” she spills.  Repeat 10 times to build momentum.
 
Shadow boxing
“Shadow boxing is a fantastic activity that when done right will work your arms, back and your core,” she reveals. “Put your left foot forward and right foot slightly back with weight on the ball of you foot.  Make sure you keep your abs tight while you alternate left jabs with right cross punches.  Go as fast as you can for 30 seconds and rest for 30 seconds.”  Repeat the entire series four times.
 
Cheerleader high kicks
“Begin with feet shoulder width apart and hands together straight above your head. Now simply lower your arms and kick one leg at a time so that they meet in the middle.  Alternate left and right legs 10 times each. Rest for 30 seconds and repeat twice.” Psst: This one is supposed to be fun!

Bicycles
“Lie on your back with your legs in the air and your hand touching the sides of your head. Bring your right leg towards your face while at the same time extending your left elbow towards your left leg. Next, switch sides. Bring your left leg towards your face while extending your right elbow towards your right leg.  Make sure you are engaging your core the entire time,” Cara reminds us. ”Continue to bicycle for 1 solid minute, rest for 30 seconds and repeat.”
 
Cool down
“Thank your body for cooperating by giving it a nice long stretch,” she says. “I know you’ll want to collapse, but it’s important to return your breathing to normal levels slowly.  Take a few moments to think inward about the good you just did for your body and mind.  Finally drink lots of water and make healthy decisions when it comes to meals and snacks.  This is the only body you have and with respect and discipline you’ll keep the fighter inside you strong!”
 
Photo Copyright 2011 Fighter Fitness Corp.
 

BY GL ON 7/1/2011 7:00:00 AM

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